Ngaba uziva udiniwe okanye ubuthathaka nje? Okanye ngaba uneentlungu emathanjeni nakwimisipha yakho? Mhlawumbi isizathu soku kukungabikho kwevithamini D emzimbeni wakho. Ivithamini D sisondlo esibalulekileyo esenza imisebenzi emininzi ebalulekileyo emizimbeni yethu. Kodwa abantu abaninzi abayinaki kangako. Ngoko ke namhlanje, masithethe ngale vithamini D, ukuba sidinga malini, indlela yokuyifumana, kunye nezinto ekufuneka sizilumkele.
Yintoni eyenziwa yi-vitamin D emizimbeni yethu?
Ngamafutshane, i-vitamin D yenza imisebenzi emininzi ebalulekileyo emizimbeni yethu.
- Amathambo aqinileyo: I-calcium kunye ne-phosphorus ziminerali ezimbini ezibalulekileyo ezifunekayo ekugcineni amathambo ethu eqinile. I-Vitamin D inceda umzimba ukuba ufunxe i-calcium kunye ne-phosphorus esiyifumana ekutyeni. Ngaphandle kwe-vitamin D, nokuba sithatha i-calcium engakanani na, ayizukuba luncedo emzimbeni.
- Ukusebenza kwemisipha: IVithamini D inceda imisipha yethu ishukume kwaye isebenze kakuhle.
- Inkqubo yemithambo-luvo: IVithamin D ikwafuneka ekusebenzeni kwenkqubo yemithambo-luvo, ethwala imiyalezo esuka engqondweni iye emzimbeni wonke.
Cinga ngale ndlela: IVithamini D ifana nomqambi oyintloko endlwini owakha amathambo ethu. Nokuba singenisa isamente yecalcium engakanani na, akunakwenzeka ukuyisebenzisa ngokufanelekileyo kwaye wakhe udonga oluqinileyo ngaphandle kwalo mqambi oyintloko.
Ingakanani i-vitamin D oyifunayo ngosuku?
Ubungakanani bevithamini D obufunekayo buyatshintsha ngokuhamba kweminyaka. Ezi zilinganiswa ngeeyunithi zamazwe ngamazwe ezibizwa ngokuba yi-IU (iiYunithi zamazwe ngamazwe).
| Iqela leminyaka | Ukutya okucetyiswayo imihla ngemihla (IU) |
|---|---|
| Ubudala obuphakathi kwe-1 ukuya kwi-70 (kuquka oomama abakhulelweyo nabancancisayo) | 600 IU ngosuku |
| Wonke umntu oneminyaka engaphezu kwama-70 ubudala | 800 IU ngosuku |
Ezinye iingcali zonyango zikholelwa ukuba i-osteoporosis , isifo esibangela ukubhitya kwamathambo, sisifo esibangelaEli nani lisenokunganeli kwabo basengozini. Kungoko ke, kungcono ukuthetha nogqirha wakho ukuze ufumane ukuba leliphi inani elifanelekileyo kuwe.
Isilumkiso: Akulunganga nokusela i-vitamin D eninzi kakhulu. Akukhuselekanga ukuba nabani na oneminyaka engaphezu kwe-9 ubudala athathe ngaphezulu kwe-4,000 IU ngosuku. Akunqabile ukufumana oku kutya kukodwa, kodwa ukuthatha izongezo ze-vitamin D ngaphandle kolwalathiso kunokubangela le ngozi.
Ziziphi iindlela zokufumana i-vitamin D?
Singafumana i-vitamin D ngeendlela ezintathu eziphambili.
1. Ukusuka elangeni (eyona ndlela yendalo ilungileyo)
Imizimba yethu inamandla amangalisayo okuvelisa i-vitamin D. Ekuphela kwento eyidingayo kukukhanya kwelanga ngqo ukuze ibethe ulusu. Ungafumana ubungakanani obufunekayo be-vitamin D ngokuzibeka elangeni lasekuseni imizuzu eli-10 ukuya kweli-15 ngaphandle kokusebenzisa i-sunscreen, kabini okanye kathathu ngeveki.
Kodwa khumbula, ukuhlala elangeni ixesha elide kunokubangela umhlaza wolusu. Ngoko ke, ukuba uza kuba selangeni ixesha elingaphezulu kwemizuzu embalwa, qiniseka ukuba usebenzisa i-sunscreen okanye unxibe impahla egquma umzimba wakho.
2. Ekutyeni
Kukho ukutya okune vithamini D ngokwendalo.
| Uhlobo lokutya | Imizekelo |
|---|---|
| Intlanzi enamafutha (umthombo ongcono wokutya) | Iintlanzi ezifana nesalmon, i-tuna, i-mackerel, kunye neentlanzi zethu ezifana neesardine, i-kumbalava, kunye ne-herring. |
| Ezinye iintlobo zokutya kwezilwanyana | Isibindi senyama yenkomo, itshizi, iqanda lomthubi. |
| Iikhowa | Iqulethe inani elincinci levithamini D. |
Ukongeza, kumazwe angaphandle, ukutya okufana nobisi, ezinye iinkozo zesidlo sakusasa, iyogathi, kunye nobisi lwesoya kuqiniswe ngokwenziwa ngevithamini D.
3. Iipilisi zeVitamin D (Izongezo)
Abo banengxaki yokufumana i-vitamin D eyaneleyo elangeni nasekutyeni, banokuthatha iipilisi ngokwengcebiso kagqirha.
Ngubani ofuna izongezo zevithamini D ngokukodwa?
Kukho abantu abathile abasengozini enkulu yokungabikho kwevithamini D. Ukuba uwela kolu luhlu, kubalulekile ukubonana nogqirha ukuze akunike iingcebiso.
- Abantu abangaphezu kweminyaka engama-50 ubudala: Njengoko sikhula, amandla olusu okuvelisa i-vitamin D ayancipha.
- Abantu abangafumani kukhanya kwelanga kakhulu: Abantu abachitha imini yonke kwiiofisi, ngaphakathi kwizakhiwo, abantu abadala abahlala emakhaya, kunye nabo banxiba impahla egquma imizimba yabo ngokugqithisileyo basengozini enkulu.
- Abantu abanesikhumba esimnyama: I-melanin pigment eluswini inciphisa ukuveliswa kwe-vitamin D ngandlela ithile.
- Abantu abanesifo sezintso okanye iingxaki zokufunxwa kwendlela yokugaya ukutya: Ezinye izifo zinokuphazamisa amandla omzimba okufunxa i-vitamin D okanye i-calcium.
- Abantu abanobunzima bokugaya ubisi kunye neemveliso zobisi (abanganyamezelaniyo neLactose): Ekubeni bengazifuni iimveliso zobisi, banokuphoswa kukutya okutyebileyo kwi-vitamin D.
- Abantu abalandela ukutya okungenazo iivithamini ngokupheleleyo: Ekubeni uninzi lokutya kwendalo okutyebileyo kwi-vitamin D kukutya kwezilwanyana, basengozini yokuba nokungabikho kokutya.
- Iintsana ezincanciswa ubisi lwebele kuphela: Ubisi lwebele lunevithamini D encinci kakhulu. Ngoko ke, oogqirha badla ngokucebisa amathontsi evithamini D kwiintsana.
- Abantu abasebenzisa amayeza athile: Amanye amayeza anikwa izifo ezifana nesifo sokuwa anokuchaphazela amanqanaba e-vitamin D emzimbeni.
Ukongeza, oogqirha bakwacebisa amafutha aqukethe i-vitamin D ukunyanga i- psoriasis yesifo sesikhumba.
Ngaba kukho umngcipheko wokuthatha i-vitamin D?
Iziphumo ebezingalindelekanga ezivela kwi-vitamin D aziqhelekanga xa zithathwa ngomlinganiselo ochanekileyo. Kodwa kukho into enye ebaluleke kakhulu .
Ukuba usela amayeza kwezinye iimeko (ingakumbi uxinzelelo lwegazi oluphezulu, isifo sentliziyo), ngokuqinisekileyo kuya kufuneka uthethe nogqirha wakho ngaphambi kokuba uqale iipilisi zevithamini D, njengoko ivithamini D inokuchaphazela amanye amayeza.
Ukuba ufumana i-vitamin D eninzi emzimbeni wakho, unokufumana ezi mpawu zilandelayo:
- Umnqweno wokutya
- Ukudinga rhoqo ukuchama
- Isicaphucaphu nokuhlanza
- Ukuhla ukusinda
- Ukudideka
- Intlungu yethambo
- Amatye ezintso
Ngoko ke, ungaze usebenzise iipilisi zevithamini D ngaphandle kwengcebiso kagqirha.
Umyalezo Wokuya Ekhaya
- I-Vitamin D ibalulekile kwimpilo yamathambo akho, izihlunu kunye nenkqubo yemithambo-luvo.
- Eyona ndlela ilungileyo, elula, neyona yendalo yokufumana i-vitamin D kukufumana ukukhanya kwelanga okukhuselekileyo nokwexeshana elifutshane.
- Ukutya okufana neentlanzi ezinamafutha (ezifana neesardine, i-mackerel) kunye neengqayi zamaqanda nazo ziyimithombo elungileyo yevithamini D.
- Ukuba ungaphezulu kweminyaka engama-50, awufumani thuba lide lokutshiswa lilanga, okanye unezinye izifo ezingapheliyo, usengozini yokuba ne-vitamin D engonelanga.
- Ungaze uqale ukuthatha izongezo zevithamini D ngaphandle kwengcebiso kagqirha, ingakumbi ukuba usebenzisa amanye amayeza.
- Njengayo nayiphi na into, ukuthatha i-vitamin D eninzi kunokuba yingozi emzimbeni. Soloko uthatha kuphela idosi ecetyiswayo.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho